Warm Up
2 Rounds:
10 Burpees
5 Clean and Jerk
10 Russian Swings

Clean and Jerk 5×5

Mats
Ladders

40 yd sprints
on the minute
every minute
for 20 minutes

Warm Up
2 Rounds:
Lunge / Backwards
10 Box Jumps
10 Overhead Squats

Push Press 5×5
Snatch Complex x2

WOD – “Fran”
21 – 15 – 9
Thrusters
Pull Ups

Core
Plank 3×30 sec

Warm Up
2 rounds:
10 Ninja Roll Ups
10 Pull Ups
50 Double unders (rope)
10 Burpees

Max Day
Practice something

Have your Parents come to Back to School Night.
Events Start at 6:05pm

Warm Up
3 rounds:
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD – “Death by Burpees”
5 min AMRAP
Burpees

Warm Up
1200m run

Back Squat 5×5
Thrusters 3×20

WOD – “Elizabeth”
21 – 15 – 9
Cleans
Push Ups
*Advanced Lifters to use 60kg for cleans

Core
3 x30 second Rounds:

Knee Ups
Back Extensions
Russian Twists

Warm Up
3 Rounds:
15 Burpees
10 Hang Cleans
15 Sit Ups

DeadLift “Lite” 3×10

Mats
Ladders

WOD
2o Minute AMRAP
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
log your rounds

Practice Handstand  if there is time left in class.

Warm Up
3 Rounds:
400m
15 Air Squats
15 Back Ext
Heel to Heel <>

Clean 5×5
Ball Cleans 3×15 (Dynamax Ball….ea group needs one)

WOD – “Diane”
21-15-9
Clean Pulls
Push Press

Russian Twist 3×30 Sec

Today will be the last chance to turn in a signed syllabus for credit.

Warm Up
3 Rounds:
10 DeadLift
20 Sit Ups
10 Box Jumps

Snatch 5×5
Russian Swings 3×20

WOD – “Chelsea”
30 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats

Back Extensions 3×30

Warm Up
3 rounds:
100 Jump Rope
lunge/backwards
5 Front Squats
1 Burgener (PVC)

DeadLift 3×10
Education

Mats
Ladders

20 Yard Sprints
on the minute every minute for 20 minutes
*dress accordingly

Warm Up
2 rounds:
5 Front Squat
10 Russian Twists
10 Burpees
High Knee Pulls/Butt Kickers

Overhead Squat 5×5
Snatch Complex x 2

WOD-“Barbara”
5 rounds fot time
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups
*please grab 1 Dynamax ball (grey and black) for each station

Superman 3x30sec